So, if your body consumes 500 more calories every day, how much weight can you lose in a month? We can roughly estimate that the body consumes 500 more calories a day and 15,000 more calories a month.

The calories of one kilogram of fat are about 7700 calories, which is equivalent to the calories of nearly 2 kilograms of fat. If your body only consumes fat, then you can probably lose 2 kilograms of pure fat, which is equivalent to 4 pounds of weight.

So, what can we do to make our body consume 500 more calories a day?

You can strengthen exercise, but the calorie consumption of different sports is also different. For example: 1 hour of jogging training can help you consume 500-600 calories, and 40 minutes of fast-paced skipping can help you burn 500-600 calories. It can help you burn 500-550 calories. For power walking training, you need to persist for about 90 minutes to burn 500 calories.

The higher the intensity of exercise, the higher the calorie consumption, but the more difficult it is to complete. For novices, we should start with low-intensity exercise so that it is easier to persist. After exercising for a period of time, your physical fitness and endurance will improve, and then you can choose exercises that consume more calories.

However, compared to increasing the body’s calorie consumption through exercise, it is much easier to reduce calorie intake by controlling dietary intake and create a 500-calorie deficit in the body.

So let’s take a look at different foods. How much does 500 calories weigh?

100g of rice has about 120 calories, and if a bowl of rice contains 150g, the calories are equivalent to 180 calories. And 500 calories is equivalent to nearly 3 bowls of rice.

100g of braised pork has 478 calories, which means it is close to 500 calories. Eating 100g less braised pork is easier than running for an hour. A lot?

If people who want to lose weight want to increase the speed of weight loss, we need to take a two-pronged approach from diet and exercise to increase the body's caloric deficit and promote the rate of fat burning. If you simply exercise without controlling your diet, your exercise efforts will be almost in vain when you eat randomly.

However, excessive dieting is not advisable. When your daily caloric intake is too low, the body does not have enough energy to operate, and fat metabolism will slow down.

Long-term malnutrition will cause the body to fall into a state of "famine", the muscles will also be decomposed, the body's metabolic level will decrease, and you will be prone to obesity.

Therefore, we also need to have a limit in controlling our dietary intake. It is best not to have less than 1,200 calories per day, while maintaining a balance of protein, carbohydrates, and fat, the three essential elements for the body. Only in this way can the body's basic operation needs be met, and the body's malnutrition and weight gain can be avoided.